Quinoa

Quinoa, cooked, NS as to fat added in cooking

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup, cooked (185g)

Amount per serving

Calories

259

% Daily Value *

Total Fat 8.8g

11%

Saturated Fat 1.5g

7%

Trans Fat

Cholesterol 0mg

0%

Sodium 346mg

15%

Total Carbohydrate 37.4g

14%

Dietary Fiber 5g

18%

Total Sugars

Protein 7.7g

Vitamin D

Calcium 31mg

2%

Iron 3mg

14%

Potassium 303mg

6%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

16%

0.19 mg

Riboflavin

15%

0.19 mg

Niacin

5%

0.72 mg

Pantothenic Acid

Vitamin B6

33%

0.56 mg

Folate

74 mcg

Folic Acid

0 mcg

Food Folate

74 mcg

Fortified Folate

74 mcg

Choline

8%

41.3 mg

Betaine

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

8%

74 mcg

Retinol

70.3 mcg

Beta Carotene

61.1 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

92.5 mcg

Vitamin E

20%

3.02 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0.19 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

8%

9.25 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

2%

31.5 mg

Iron

14%

2.61 mg

Magnesium

27%

113 mg

Phosphorus

21%

268 mg

Potassium

6%

303 mg

Sodium

15%

346 mg

Zinc

17%

1.91 mg

Copper

37%

0.34 mg

Manganese

Selenium

9%

5 mcg

Fluoride

Iodine

Fat

11%

8.77 g

Saturated Fat

7%

1.5 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.02 g

Tridecylic Acid

Myristic Acid

0.01 g

Pentadecylic Acid

Palmitic Acid

0.92 g

Margaric Acid

Stearic Acid

0.45 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

2.68 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.07 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

4.28 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0.03 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

15%

7.73 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

14%

37.4 g

Fibre

18%

5 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

259 kcal

Water

129 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup, cooked (185g)

Nutrient Sources

  • Excellent source of Vitamin B6
  • Excellent source of Magnesium
  • Excellent source of Copper
  • Good source of Thiamin
  • Good source of Riboflavin
  • Good source of Vitamin E
  • Good source of Phosphorus
  • Good source of Sodium
  • Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

100g of Quinoa contains 4.2g of protein, which is about the same as 0.7 eggs, 0.2 chicken breasts, or 0.3 cups (81g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 32.4g per 1 cup, cooked

High in Fiber.


Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Low in Cholesterol.

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